9-21-16 Cross Country
Enterprise went to Palo Cedro at Redding Christian School for a 4 school meet. Caroline ran varsity and took 3rd overall with a 21:11 time.
9-17-16 Cross Country
Caroline traveled to the 350 team 36th annual Woodbridge Cross Country Classic and completed the 3 mile course in 21:06.7 taking 22nd place as a Sophomore runner.
9-11-16 Soccer
Fusion traveled to Chico for a league game against Chico Samba, winning 2-0. Fusion is now 8-3-2 for season and 1-0-1 in league.
9-10-16 Soccer
Fusion traveled to Roseville and played a league game tying Roseville Impulse 2-2. Caroline had 1 goal from 30 yards out. Fusion is now 7-3-2 and 0-0-1 in league.
8-29-16 Cross Country
Caroline joins Cross Country team. Updated tournament and League information to follow.
8-27-16 & 8-28-16 Soccer
Fusion traveled to Sunnyvale for the Bay Area Classic and went 1-1-1 in their three games. They are now 7-3-1 for the season.
8-15-16 Sophomore
Today begins C4's Sophomore year at Enterprise High School. She has a full schedule with both advance placement and honors classes.
7-30-16 & 7-31-16 Soccer
Fusion traveled to Elk Grove and won the Sunstroke Classic. They won each game 1-0 for all 4 games. The team is now 6-2 for the year.
7-16-16 & 7-17-16 Soccer
Caroline and her team started the season off at the Roseville Invitational playing in the U19 class. They went 2-2 for the weekend winning the consolation bracket.
Summer Training 2016 Continued
Last 4 weeks of summer strength and conditioning has been programmed. Workouts are past http://MixedFitnessArtist.com WOD's, modified Crossfit WOD's, and other sources to help further her in her strength and conditioning.
DAY 1 (7-10-16)
RUN 2 MILES
REST 2 MINUTES
DT FROM CROSSFIT
5 ROUNDS OF 12 DEADLIFT, 9 HANG CLEANS, 6 PUSH JERK
DAY 2 (7-11-16)
20 MINUTES OF
500M ROW
7 T0E TO BARS
9 KB SWING
DAY 3 (7-12-16)
400M RUN
2 DEADLIFT
2 GHD
CONTINUE 8 MORE ROUNDS OF 400M RUN AND REPS OF 4,4,6,6,8,8,10,10,8,8,6,6,4,4,2,2
DAY 4 (7-13-16)
100M SPRINT
WALK BACK
5 WALL BALL
5 MORE ROUNDS WITH 100M SPRINT WITH WALL BALL REPS 10,15,20,25,30
DAY 5 (7-18-16)
6 SETS OF 2 REPS KLOKOV COMPLEX (DEADLIFT, SQUAT CLEAN, 2 SECOND BOTOM PAUSE FRONT SQUAT, PUSH PRESS, 2 SECOND LOAD PAUSE SPLIT JERK)
3 SETS OF WALKING LUNGES
DAY 6 (7-20-16)
8 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
PULL UPS
PUSH PRESS
REST 2 MINUTES
9 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
BODY SQUAT
PUSH UP
FULL SIT UPS
DAY 7 (7-21-16)
JOG TO SEQUOIA FOR KP TRACK WOD WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE
DAY 8 (7-25-16)
SHAM FROM CROSSFIT
7 ROUNDS OF
10 BODYWEIGHT DEADLIFT
100M SPRINT
DAY 9 (7-26-16)
6 MINUTES JACOBS LADDER
8 MINUTES ROWING
10 MINUTES TREADMILL
DAY 10 (7-27-16)
FIGHT GONE BAD
DAY 11 (7-28-16)
1 MILE RUN (3 BIG LOOPS)
2 MINUTE REST
20 SQUAT CLEAN AND JERK
100 FULL SIT UPS
20 SQUAT CLEAN AND JERK
2 MINUTE REST
1 MILE RUN (3 BIG LOOPS)
DAY 12 (8-1-16)
5 MINUTE AMRAP
25 DOUBLE UNDERS OR 50 SINGLES
5 BURPEE MUSCLE UPS OR BURPEE PULL UPS
REST 5 MINUTES
5 ROUNDS OF
BEAR CRAWL SHUTTLE
BACKWARDS STAIR CRAWL
SLED PUSH 40 YARDS 45/25
CHIEF FROM CROSSFIT
(5) 3 MINUTE ROUNDS 1 MIN REST
3 CLEANS
6 PUSH UPS
9 BODY SQUATS
DAY 14 (8-3-16)
5 ROUNDS
SHORT LOOP
500 METER ROW
10 BOX JUMP
15 WALL BALL
DAY 15 (8-4-16)
50 GHD BUY IN
10 ROUNDS, EVERY MINUTE ON THE MINUTE IS A XXX YARD SPRINT. REST IS FROM FINISH OF XXX SPRINT UNTIL NEXT MINUTE BEEPS. 10 TOTAL MINUTS.
YARDS EACH MINUTE ARE
20, 40, 60, 80, 100, 20, 40, 60, 80, 100
50 TOE TO BAR BUY OUT
DAY 1 (7-10-16)
RUN 2 MILES
REST 2 MINUTES
DT FROM CROSSFIT
5 ROUNDS OF 12 DEADLIFT, 9 HANG CLEANS, 6 PUSH JERK
DAY 2 (7-11-16)
20 MINUTES OF
500M ROW
7 T0E TO BARS
9 KB SWING
DAY 3 (7-12-16)
400M RUN
2 DEADLIFT
2 GHD
CONTINUE 8 MORE ROUNDS OF 400M RUN AND REPS OF 4,4,6,6,8,8,10,10,8,8,6,6,4,4,2,2
DAY 4 (7-13-16)
100M SPRINT
WALK BACK
5 WALL BALL
5 MORE ROUNDS WITH 100M SPRINT WITH WALL BALL REPS 10,15,20,25,30
DAY 5 (7-18-16)
6 SETS OF 2 REPS KLOKOV COMPLEX (DEADLIFT, SQUAT CLEAN, 2 SECOND BOTOM PAUSE FRONT SQUAT, PUSH PRESS, 2 SECOND LOAD PAUSE SPLIT JERK)
3 SETS OF WALKING LUNGES
DAY 6 (7-20-16)
8 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
PULL UPS
PUSH PRESS
REST 2 MINUTES
9 TABATA ROUNDS (20 SECONDS ON 10 SECONDS OFF)
BODY SQUAT
PUSH UP
FULL SIT UPS
DAY 7 (7-21-16)
JOG TO SEQUOIA FOR KP TRACK WOD WHERE ASSIGNED MINUTE IS....
0:00 200M
2:00 400M
5:00 200M
7:00 800M
12:00 200M
14:00 400M
EACH RUN IS A SPRINT, RECOVER BEFORE NEXT ASSIGNED MINUTE
DAY 8 (7-25-16)
SHAM FROM CROSSFIT
7 ROUNDS OF
10 BODYWEIGHT DEADLIFT
100M SPRINT
DAY 9 (7-26-16)
6 MINUTES JACOBS LADDER
8 MINUTES ROWING
10 MINUTES TREADMILL
DAY 10 (7-27-16)
FIGHT GONE BAD
DAY 11 (7-28-16)
1 MILE RUN (3 BIG LOOPS)
2 MINUTE REST
20 SQUAT CLEAN AND JERK
100 FULL SIT UPS
20 SQUAT CLEAN AND JERK
2 MINUTE REST
1 MILE RUN (3 BIG LOOPS)
DAY 12 (8-1-16)
5 MINUTE AMRAP
25 DOUBLE UNDERS OR 50 SINGLES
5 BURPEE MUSCLE UPS OR BURPEE PULL UPS
REST 5 MINUTES
5 ROUNDS OF
BEAR CRAWL SHUTTLE
BACKWARDS STAIR CRAWL
SLED PUSH 40 YARDS 45/25
CHIEF FROM CROSSFIT
(5) 3 MINUTE ROUNDS 1 MIN REST
3 CLEANS
6 PUSH UPS
9 BODY SQUATS
DAY 14 (8-3-16)
5 ROUNDS
SHORT LOOP
500 METER ROW
10 BOX JUMP
15 WALL BALL
DAY 15 (8-4-16)
50 GHD BUY IN
10 ROUNDS, EVERY MINUTE ON THE MINUTE IS A XXX YARD SPRINT. REST IS FROM FINISH OF XXX SPRINT UNTIL NEXT MINUTE BEEPS. 10 TOTAL MINUTS.
YARDS EACH MINUTE ARE
20, 40, 60, 80, 100, 20, 40, 60, 80, 100
50 TOE TO BAR BUY OUT
Summer Training 2016
Training began for off season. Here is a 4 day example of one week of Caroline training....
Day 1
400 Meter Run
25 Pullups
400 Meter Run
25 Toe to Bars
400 Meter Run
25 Kettlebell Swing
400 Meter Run
25 Burpee Box Jumps
Day 2
6 Sets of 2 Reps Klokov Complex (Deadlift, Squat Clean, Front Squat, Push Press, Split Jerk)
2 Sets OH Squat
2 Sets Front Squat
2 Sets Back Squat
2 Seats Sumo Deadlift
2 Sets Deadlift
Day 3
4 Rounds
400 Meter Run
20 Wall Ball Toss
15 Sit Ups
10 Push Ups
Day 4
3 Rounds
400 Meter Run
24 Reps Hex Bar Deadlifts
Day 1
400 Meter Run
25 Pullups
400 Meter Run
25 Toe to Bars
400 Meter Run
25 Kettlebell Swing
400 Meter Run
25 Burpee Box Jumps
Day 2
6 Sets of 2 Reps Klokov Complex (Deadlift, Squat Clean, Front Squat, Push Press, Split Jerk)
2 Sets OH Squat
2 Sets Front Squat
2 Sets Back Squat
2 Seats Sumo Deadlift
2 Sets Deadlift
Day 3
4 Rounds
400 Meter Run
20 Wall Ball Toss
15 Sit Ups
10 Push Ups
Day 4
3 Rounds
400 Meter Run
24 Reps Hex Bar Deadlifts
6-17-16, 6-18-16 & 6-19-16 Basketball
Caroline and the Varsity EHS team spent 3 days at the Chico State Basketball Camp. During the camp they went 6-1 in their 7 games.
6-4-16 & 6-5-16 Basketball
Caroline and her team went 4-2 at the 3 on 3 Basketball Tournament at the Civic Auditorium in Redding, California. They lost in the finals and ended up with 2nd overall.
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